Protein powder pros and cons: What to look for to support weight loss, plus some of our favorite recipes
- 3 Minutes Read
Among the protein powder pros and cons, one thing is sure–protein is an essential nutrient no matter what eating plan you follow. When it comes to weight loss, consuming more protein in your diet helps you reduce hunger and increase fullness. With numerous options on the market, it can be overwhelming to figure out which, if any, protein powder to purchase. Consider these pros and cons to find the best product to meet your dietary needs and help you reach your weight-loss goals.
Protein powder pros and cons depend on what type of plan you are following
Are you following a plant-based diet? Is your focus on making sure every calorie counts? Clearly, protein powders conveniently help you get more protein in your diet, but how do you choose? Let's look at the most common types based on the source of the protein.
Whey-based
If you don't have any dietary restrictions, you have a variety of protein powders from which to choose. A milk-based, high-quality protein, whey protein powder is often the most affordable. It is noteworthy from a nutrition standpoint because of its high biological value, meaning it is very usable by the body. It also contains high amounts of leucine, an essential amino acid that triggers muscle protein synthesis. Look for a powder with little to no added sugar to reduce calories. Many manufacturers have moved beyond the traditional vanilla and chocolate flavors with more exciting choices for your palate, such as pumpkin spice, berry, and peanut butter.
Soy-free
You have a fairly plentiful collection of protein supplement powders to enjoy when following a soy-free diet plan. Keep watch for powders that contain whey, egg white, seeds (pumpkin or hemp, for example), peas, collagen, or casein as their base. If you are trying to lose weight, soy-free protein powders can fit your plan as long as the calories stay in check. Read the nutrition facts panel to find the lowest-calorie, highest-protein option.
Dairy-free
While weighing the protein powder pros and cons, you may prefer or require dairy-free. If so, steer towards powders labeled as vegan. If you avoid dairy because of lactose intolerance, there are several lactose-free, but dairy-based, powders available. They are derived from milk protein, and yet the lactose or milk sugar is removed during processing. Depending on processing, powders derived from soy, peas, collagen, egg white, seeds, or a mix of dairy-free proteins are safe for those with dairy allergies.
Vegan
If you follow a plant-forward diet, you're in luck! You can find single-ingredient powders such as pumpkin seed or hemp seed powder or blended products such as pea protein mixed with seed and grain proteins. Read the ingredient list carefully, as some powders may contain plant-based proteins as well as sweeteners like honey.
Collagen
A protein that binds tissues in fish and animals, collagen is a popular supplement. One ounce of collagen protein powder contains 25g of protein. In addition to providing protein, a collagen-based powder may benefit bone, joint, and skin health.
Allergy alert
If you have a food allergy, read the fine print before buying a protein powder. Although a product may be marketed as plant-based and contain vegan-only ingredients, it may be manufactured in a plant that processes egg, milk, and soy.
Do you need powdered protein every day? Figure out your protein needs and where you stand by tracking your daily protein
The MyNetDiary app allows you to track your calories and macros, including protein intake, for free. Track your meals and snacks for at least a week to learn your daily protein intake.
MyNetDiary’s default recommendation for protein is 20% of total daily calories, within the acceptable macronutrient distribution range of 10-35% of total calories.
If you prefer a different protein target, customize your goals with a Premium membership.
Situations where a protein powder might supplement a healthy diet
-Recovering from injury
-Before or after certain workouts
-Boosting your protein intake to maintain muscle for strength and balance. This becomes especially important for older adults
-Supplementing daily protein needs when food falls short while you're trying to lose weight
Easy ways to use plant-based or animal-based protein powders
- Use with oatmeal- vanilla or pumpkin-spice flavors, in particular. Add protein powder to a ceramic bowl, add some milk, and stir well, breaking up all chunks. Then mix in cooked oatmeal.
- Add unflavored powder to soup to increase the nutritional profile and thickness.
- To add protein powder to coffee, place protein powder in the bottom of the mug, then slowly add a bit of your favorite milk, mixing well until it becomes a paste. Next, gradually add the coffee, stirring well. Blending with a cold liquid like milk first will help you break up clumps and ensure the powder is well-mixed throughout.
A few of our favorite recipes
Vegan Berry Smoothie
This nutritious and easy-to-prepare drink contains pea protein powder, greens, and fruit. It works well as a snack or breakfast when you need to fuel on the go.
Chocolate & Peanut Butter Protein Bars
Impress your friends and family with these easy-to-prepare, no-bake protein bars. They are prepared using flaxseeds, vanilla-flavored protein powder, and maple syrup. Each bar contains 242 calories, 15g of carbohydrate, 16g of fat, and 12g of protein.
Pumpkin Spice Protein Drink
Warm up with this cozy breakfast for cold mornings. Each serving contains 200 calories, 38g of carbohydrates, 3g of fat, and 10g of protein. It is high in vitamin A and vitamin E.
Protein Pancakes
These fluffy pancakes are rich in protein, coming from Greek yogurt, unsweetened protein powder, and eggs, and they are sweetened with Stevia. Enjoy them plain or topped with fresh fruit and yogurt or a drizzle of syrup. Each serving contains 255 calories, 5g of carbohydrate, 8g of fat, and 36g of protein.
Cons of using protein powders regularly
- Relying on processed protein powder can provide a false sense of healthy eating. The highest-quality proteins come from real food that’s been minimally processed.
- Protein powders are considered dietary supplements, which means the FDA leaves it up to the manufacturer to evaluate their products' labeling and safety. Look for products made by trusted brands with third-party labeling such as USP or NSF. Here’s some additional information on shopping for a safe, high-quality dietary supplement.
At the end of the day, most people can meet their protein needs by eating a balanced diet containing whole foods. But if you're coming up a little short, then weighing the pros and cons of protein powder will help you make the best decision for your needs.
Still new to MyNetDiary? Learn more today by downloading the app for FREE.
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